Dumbbell Hang Power Clean and Jerk
A hang power clean with two dumbbells, caught no lower than a quarter squat, then a push jerk from the same stance once the rack is set.
How to do it
Setup
Standing tall, dumbbells hanging at the thighs, palms in.
Steps
- Dip at the hips and knees, then jump the bells to the shoulders.
- Catch them high on soft knees and settle the rack.
- Dip again, drive, and push under the bells to straight arms.
- Stand to lockout, then bring the bells down to the thighs.
Common mistakes
Deep squat on the clean: this version catches high. No pause between the clean and the jerk: set the rack before the dip. Soft elbows overhead: lock them before standing up.
Breathing
Breath before the clean, fresh breath before the jerk.
